Train with precision. Taper with purpose. Race at your highest level.
📅 4 Weeks of Purposeful Pre-Race Training
⏱️ 30–90 Min Sessions (Some workouts up to 120 min)
🔥 5–6 Days a Week
💤 1–2 Active Recovery Days Weekly
🎯 Designed to Help You Peak on Race Day
The HYROX SHARPENING PHASE is your final month of focused preparation before race day.
It’s not just a taper. It’s a deliberate blend of speed, precision, and recovery — so you show up fresh, confident, and ready to perform.
This plan is built to maintain your strength, sharpen your speed, and optimize recovery while gradually reducing overall fatigue.
✅ Maintain your engine
✅ Refine pacing & movement
✅ Boost confidence & readiness
✅ Simulate race intensity – without burnout
Whether you’re racing HYROX Open, Pro, or Elite — this is the proven path to your peak performance.
✅ Intermediate to Advanced HYROX athletes
✅ Pros who want to fine-tune before race day
✅ Athletes racing in 2–5 weeks
✅ Anyone coming off a longer training block
✅ Runners & hybrid athletes looking to peak
✅ Competitors who want to feel sharp, not stale
If you’ve already been training and now need a proper race prep — this is built for you.
This isn’t just about getting fit. It’s about becoming a complete hybrid athlete, step by step.
Our workouts are built around proven training methods to help you hit real results, fast.
Expect smart, progressive strength work focused on functional movement – think squats, lunges, pushes, pulls, and carries with dumbbells or kettlebells.
We incorporate sprints, short intervals, and tempo runs to build explosive acceleration, race-day pacing, and efficient running mechanics.
You’ll increase your aerobic base with easy-paced runs, long steady efforts, cycling, hiking, ski-erg/cardio machines, and combo conditioning days.
We blend aerobic circuits, steady cardio, and zone 2-style efforts to improve heart and lung capacity — the foundation of your hybrid performance.
Train your midline with dedicated core sessions and integrated stability work like carries, planks, anti-rotations, and posterior-chain-focused lifts.
You’ll train specifically for each HYROX station (including running!), simulate race flow, and develop the physical & mental capacity to compete with confidence.
Our structured daily training keeps you accountable and makes fitness a natural part of your lifestyle – no burnout, no confusion, just steady progress.
You’ll specifically train for every station you’ll face on race day.
We’ll build full-body coordination and endurance to help you stay strong and efficient.
Train explosive leg power and core stability to handle the sled, even without access to one.
We’ll develop pulling strength, grip endurance, leg power, and body positioning.
Explosive power and agility drills. We’ll teach you how to stay consistent and fast.
You’ll train for efficient pacing and output on the rower (or with alternative cardio if needed).
Build grip strength, posture, and core control to carry heavy and stay composed.
Train balance, leg endurance, and movement quality to stay steady through fatigue.
We’ll focus on tempo and shoulder endurance to finish strong when it matters most.
Running workouts to build pacing, endurance, and recovery between stations.
This is NOT just a PDF plan.
You’ll train inside our mobile app or website platform – built to make training efficient.
📅 New workout every day – professionally programmed to build strength, running speed, cardio, and station confidence.
🎥 Clear video demos for every movement so you know exactly what to do.
🔁 Smart structure – everything flows. No random chaos. It’s a real training system with rest days included.
📲 Use it anywhere – home, gym, park, or hotel room.
Gym access ideal but many sessions adaptable for home.
✅ Dumbbells or kettlebells (various weights preferred)
✅ Medicine ball & sled (or home alternatives)
✅ Rower, SkiErg, treadmill, or bike
✅ Pull-up bar, resistance bands, TRX or rings
✅ Plyo box or stable elevated surface
✅ Open space for running and functional movements
✅ Jump rope, yoga mat, foam roller (optional)
No full gym? No problem — we include some modifications or smart substitutions.
From beginners to elites. We’ve coached 250+ athletes in Spartan, Running, HYROX, and hybrid sports.
We launched in 2020 with Excel. Now, everything is delivered through a powerful mobile app.
The majority of our athletes reach their goals. Faster finishes, stronger stations, and new personal bests.
This isn’t a random PDF. This is a real program built by HYROX athletes!
✅ Lifetime access to repeat or restart anytime
✅ Professionally designed 4 weeks
✅ 5-6 days of training, 1-2 days of rest or active recovery or mobility
✅ Expert designed training by Richard Hynek
✅ Mobile-friendly access via a training app
✅ Hyrox focus – combining running + functional training
✅ Workouts targeting race-specific skills
✅ Workouts to increase strength
✅ Workouts to improve running speed
✅ Workouts to build endurance and strong cardio base
✅ Workouts to improve core and movement efficiency training
✅ Video demos for every exercise
✅ Built-in rest and recovery to prevent burnout
✅ Flexible training: Anywhere & Anytime
✅ Daily coaching tips, motivation, and reminders
✅ PDF Guide: How to Get the Most Out of This Training Program
✅ How to approach race day with full confidence
✅ How to taper without losing speed
✅ How to simulate race-day effort
✅ How to recover while staying sharp
✅ How to mentally and physically prepare in the final 7 days
🎁 Race Week Preparation & Race Day Strategy Guide
🎁 Daily support via email and community chat
🎁 Performance tracking and training history inside the app
🎁 Full Money-Back Guarantee – If you complete the entire plan and don’t see results — we’ll give your money back. You’ll just need to provide proof that you followed the plan as prescribed.
If you don’t see results after completing the full program. You’ll just need to provide proof that you followed the plan as prescribed.
Yes! Whether you’re new to fitness, coming back after a break, or already active — there’s a plan for you.
HYROX BASIC and 1:1 Coaching are especially beginner-friendly and scalable to your level.
Then you’re in the right place.
HYROX ADVANCED and HYROX PRO are built for experienced athletes who want structure, intensity, and performance.
1:1 Coaching offers the highest level of personalization for elite or aspiring PRO competitors.
Recommended but not required.
Every plan is designed to be flexible based on your environment and equipment.
No gym? No problem. The plan will adapt to what you have.
We recommend:
BASIC: 20–60 minutes, 4–5x per week
ADVANCED: 30–75 minutes, 5–6x per week
PRO: 20–90 minutes per session (some endurance up to 3 hours), 6x per week
1:1 Coaching: Fully tailored — we adjust based on your time, goals, and schedule
All plans are delivered via our mobile-friendly training app or website, where you’ll find:
✅ Daily sessions
✅ Exercise demos
✅ Progress tracking
✅ Notes from your coach
✅ Motivation, tips, and accountability reminders
Each workout includes modifications based on your current level, time, and available equipment.
You’ll always have clear guidance on how to scale up or down — and 1:1 coaching takes that even further with daily adjustments.
✅ Yes, the Hyrox BASIC Training, Hyrox Advanced Training and Hyrox PRO Training plans all come with a 7-day free trial.
💰 Our 4–12 week plans come with a money-back guarantee if you don’t see results after completing the full program. You’ll just need to provide proof that you followed the plan as prescribed.
📞 1:1 Coaching starts with a free 30-minute intro call — no commitment required. You can decide after the call if it’s right for you.
Customized workouts that keep you motivated and in top shape.
Easy-to-follow videos to ensure you master each exercise.
Consistent workouts that keep you fit and energized.
Work out at your own pace, fitting fitness into your busy life.
Workouts designed to build speed, strength stamina and endurace to finish HYROX a race.
Work out from home or on the go, with no gym needed.
Benefit from insights and tips from an experienced athlete.
Join a community of like-minded beginners cheering you on.
We’re here to support your HYROX journey. Whether you have questions about our training programs, need assistance with your account, or simply want to share your progress, feel free to reach out.
Email: team@rhtrainingclub.com
© 2025 RH Training Club. All rights reserved.